January 2024

NUTRINEWS
UNIVERSITY OF NORTH FLORIDA
24'
TUMERIC
CHICKEN
BOWL
UNF STAFF AND
CLUB
INTERVIEWS
PSYCHOLOGY OF
FOOD
CONSISTENCY OF
DIET AND
EXCERCISE
MEAL
PREPPING

Table of Contents
“Every time you tear a leaf off a calendar, you present a new place for new ideas.” .”
-Charles Kettering, Engineer
and Businessman
SPORTS NUTRITION
Importance of Consistency with Diet and Exercise
STUDENT/SATFF SPOTLIGHT
Staff Interview with Claudia Rivero
04
08
LUNCH BOX
Tumeric Turkey Bowl and Strawberry Chicken Salad 11
MYTH BUSTING
Should Carbohydrates Be Avoided?
COMMUNITY/CLUB SPOTLIGHT
Get to Know Our UNF Swim Club
12
15
NUTRITION RESEARCH
Psychology of Food 16
VITAMINS AND MINERALS
Vitamin and Mineral Supplements Cannot Replace a Balanced Diet 20
MONTHLY HACKS
Hacks for Meal Prepping 22
NUTRINEWS STAFF
Get to Know Our Staff!! 27

THE IMPORTANCE OF
CONSISTENCY WITH DIET
AND EXERCISE
Andrea Butler
4
Our body is a complex machine of systems working together to sustain life by our
food intake, eating patterns, and physical activity. Therefore, having a consistent,
balanced diet while regularly exercising can reduce the risk of chronic diseases,
cardiovascular diseases, and prevent unintentional weight gain. In contrast, an
increased energy intake while maintaining a sedentary lifestyle can greatly affect an
individual's overall health, since there is a correlation between increased energy intake,
lack of exercise and obesity.1 Global health organizations characterize a healthy diet by
high amounts of fruit, vegetables, lean protein, whole grains, low dairy products, and
reduced amounts of saturated fat.2 A variety of studies show the significance a healthy
diet and light exercise portrays on metabolic health and the various changes in body
composition that are associated with a sedentary lifestyle and hypocaloric diet. In
addition, the benefits of this consistent diet with exercise continues across our
lifespan reversing the aging process through DNAm modifications and lifestyle habits.3

According to Bergens et al, studies that have examined the effects of healthy diets characterized by a
high intake of fruit and vegetables on inflammatory and metabolic markers produce inconclusive
results.2 Furthermore, few researchers have explored whether a combination of diet and exercise
elicits greater benefits compared to solely changing one’s diet. As such, Bergens et al utilized the
ORUDIET study protocol to determine the impact of a balanced diet alone or in combination with
exercise. The researchers conducted a 3-arm randomized controlled trial on a sample of 300 healthy
adults aged 55-70 years old. There were three groups of participants, healthy diet (HD), healthy diet
with physical activity (HD-PA), and control. Participants in the HD and HD-PA groups were instructed
to increase fruit and vegetable intake to 5 servings per day during the 16-week trial. Those
participants were also required to attend two dietary counseling sessions to identify potential barriers
in implementing a new dietary habit to support adherence to the experiment. In addition to receiving
the same dietary intervention, participants in the HD-PA group were instructed to engage in at least
150 minutes of moderate-vigorous exercise per week. Similarly, to the HD group, participants in the
HD-PA group were required to attend two counseling sessions to identify barriers for being physically
active. The participants in the control group were asked to maintain their current dietary and exercise
habits. Bergens et al measured primary outcomes such as metabolic and inflammatory biomarkers. As
well, measured secondary outcomes of body composition parameters via anthropometrical
assessments. The researchers used an FFQ to assess dietary patterns, an Actigraph GT3x activity
monitor to assess physical activity, a sphygmomanometer to measure blood pressure, and a squat jump
test to assess physical function.2 Data regarding the changes in body composition is demonstrated in
the results conducted by Hernandez-Reyes et al to evaluate the impact different PA levels have on
body fat mass and body fat in overweight and obese women.4 The participants followed the same
dietary pattern of a moderate fat restricted Mediterranean diet while distributed into three separate
PA groups, moderate, intense, and control. At the three-month mark, body weight significantly
declined from 82.56 ± 14.46 kg to 76.91 ± 12.94 kg. Body weight, BMI, and body fat percentage
continued to decrease at the six-month mark. The only significant difference in PA in the three month
and six-month marks, was seen in the intense PA group showing a correlation between high intensity
exercise and a reduction in body weight after six months of the hypocaloric diet, rich in vegetables and
low in red meat replaced with poultry and fish. Thus, a correlation is shown between a diet of lean
meat, and some form of moderate/intense PA compared to a sedentary lifestyle that has the effect of
altering body composition.4 Although the 3-arm randomized controlled trial conducted by Bergens et
al is a study protocol that only provides the framework for a future study, it establishes guidelines to
examine how healthy diets and physical activity can combat metabolic deteriorations in older adults
using epigenetic aging techniques.2,3
5

Fiorito et al continues the investigation of whether dietary habits and increasing physical
activity have benefits on biological aging measured using the biomarkers DNAmGrimAge and
the epigenetic mutation load (EML).3 Questions of whether epigenetic aging improves lifestyle
has yet to be proved in a clinical trial. Thus, Fiorito et al conducted a 4-arm randomized
controlled trial using the Diet, Physical Activity, Mammography (DAMA) study with a sample of
219 postmenopausal women. The primary goal of this study was to discover if mammographic
breast density could be reduced in healthy postmenopausal women by modifying their diet and
physical activity. The participants were separated into four groups: dietary intervention, PA
intervention, diet and PA intervention, and a control group. Whole genome DNAm was
measured from blood samples collected at baseline two years after completing the intervention.
In addition, the researchers computed the total number of EML and DNAmGrimAge
measurements. In terms of results, differential changes of DNAmGrimAA and EML were
estimated using the delta DNAmGrimAA, an association to obesity, and delta EML as the
outcomes. The dietary intervention significantly reduced delta DNAmGrimAA while the PA
intervention significantly reduced delta EML. There was no significant decrease of
DNAmGrimAA associated with the PA intervention nor decreased EML associated with the
dietary intervention. The researchers continued an investigation of the biomolecular pathways
involved in the decline of EML caused by the PA intervention and the stability of SEMs over the
trial period. The majority of the CpG sites carrying a SEM before the intervention were still
epimutated after the trial. In addition, Fiorito et al further investigated the effects of dietary
intervention on each component of DNAmGrimAA to identify which contributed the most
change. DNAmPAI1 biomarkers was the only component with a significant cutback after the
trial period, -0.62 to -0.05. Therefore, the results demonstrated that improved dietary quality
and increased PA can slow down the epigenetic aging process due to the correlated effects on
EML and DNAmGrimAA biomarkers.3
Overall, incorporating a consistent diet rich in fruits and vegetables combined with some type
of physical activity improves body composition, metabolic health, and has the potential to slow
biological aging. While adopting habits of healthy eating and exercise can be implemented at
any stage of life, research shows that if these habits are executed in childhood or teen years
long term benefits are seen earlier in adulthood.5 Thus, reducing the prevalence of cancer,
cardiovascular disease, obesity, and diabetes.5 Integrating a hypocaloric diet with vigorous
physical activity does not have to be the goal of healthy living. Simply increasing fruits,
vegetables, whole grains, and lean meat along with daily doses of exercise can enhance the
longevity of healthy living.
6
References
1. Martinez-Avila WD, Sanchez-Delgado G, Acosta FM, et al. Eating Behavior, Physical Activity and Exercise Training: A Randomized Controlled Trial in Young Healthy Adults. Nutrients. 2020;12(12):3685-. doi:10.3390/nu12123685
2. Bergens O, Veen J, Montiel-Rojas D, Edholm P, Kadi F, Nilsson A. Impact of healthy diet and physical activity on metabolic health in men and women Study Protocol Clinical Trial (SPIRIT Compliant). Medicine (Baltimore).
2020;99(16):e19584-e19584. doi:10.1097/MD.0000000000019584
3. Fiorito G, Caini S, Palli D, et al. DNA methylation‐based biomarkers of aging were slowed down in a two‐year diet and physical activity intervention trial: the DAMA study. Aging cell. 2021;20(10):e13439- n/a. doi:10.1111/acel.13439
4. Hernandez-Reyes A, Camara-Martos F, Molina-Luque R, Romero-Saldana M, Molina-Recio G, Moreno-Rojas R. Changes in body composition with a hypocaloric diet combined with sedentary, moderate and high-intense
physical activity: a randomized controlled trial. BMC women’s health. 2019;19(1):167-167. doi:10.1186/s12905-019-0864-5
5. Moradell A, Casajus JA, Moreno LA, Vicente-Rodriguez G, Gomez-Cabello A. Effects of Diet-Exercise Interaction on Human Health across a Lifespan. Nutrients. 2023;15(11):2520-. doi:10.3390/nu15112520

Staff
Interview
Claudia Rivero
University of North Florida
How long have you been in the field?
I have been in the field for 36 years.
What made you pursue the career/degree
that you have?
The university that she had attended, in Alabama
.
was taught by amazing teachers. She was taking
nutrition classes with those teachers and ended
up falling in love with the science of it. She
realized how much she loved chemistry and food
chemistry. She was not even aware this was a
profession she could go into up until this. “It
became a natural thing for me to do”, she states.
What brought you to UNF?
I started with a master’s in nutrition at the
University of North Florida. After this, I fell in love
with the professors. Therefore, I decided to
continue to get my doctorate. I have now been
working at UNF for a year.
Did you always know that you wanted to
be a part or a university or a professor?
After having many other jobs in the nutrition field,
I realized that I could teach and share knowledge.
I love the people side of Nutrition and find it to be
an important thing to teach.
8

What advice do you have for those currently
pursuing a degree in dietetics?
What are your roles at UNF?
Currently I teach Nutrition Education and
Counseling at the master’s level. I am also the
coordinator of the ISPP program at UNF.
What is your favorite part of being a professor?
Find professors within your program that you
trust. Continuously visit them and ask them
questions and advice.”
Fun fact!!
I am a Pilates instructor. Which took me 2
years to become a certified instructor in .
Learning from the students is the best part. I
enjoy being able to help them solve problems.
I am always looking for ways to help all
students learn and find ways that help them
best understand the material. I love being
open-minded with the students and working
with them to figure out what is best for them
and their learning.
What do you feel has been the biggest challenge in this field?
Making sure we stay united and keep our leadership
first. I feel strongly that it is always better for an
industry to push forward as a group.
9

Meal Prep Recipes:
Turmeric Turkey Bowl and
Strawberry Chicken Salad
Having three weeks of winter break to decompress from a
semester filled with hard work and finals feels like an extended
Christmas miracle. However, that time away can also be a routine
buster. One last forgotten gift to fall from Santa’s sleigh is meal
prepping. Meal prepping can help you settle into your new daily
routine without having to worry about cooking at the end of a
disjointed day.
The Lunch Box
By: Jace Brown
Specifically, a turmeric turkey bowl is a
healthy anti-inflammatory dish that is
easy to meal prep.
1. Cut off the ends of ½ cup of green
beans.
2. Coat a skillet in olive oil, and sauté
the green beans.
3. When the green beans begin to
brown, stir in 1 tbsp of garlic powder, 1
tsp of salt, and 1 tsp of pepper.
4. Remove the skillet from heat after 10-
15 minutes.
5. Sauté 1 lb of ground turkey in 1 tbsp of
olive oil, 1 tsp of turmeric, 1 tsp of salt, 1
tsp of pepper, 1 tsp of ginger, and 1/4th
of a cup of chicken stock.
6. Combine green beans and ground
turkey.
7. Add instant chicken rice for a
carbohydrate if desired
Another healthy option to consider is a
strawberry chicken salad. This salad
incorporates each food group and is
simple to make.
1. Wash and chop 1 head of romaine
lettuce.
2. Wash ½ cup of spinach.
3. Slice 1 pound of chicken breast,
and sauté it in a skillet with 1 tbsp of
olive oil.
4. Add 1 tsp of salt, 1 tsp of pepper, ½
tbsp of garlic, and ½ tbsp of onion
powder to the chicken.
5. Cook until there is no pink in the
chicken.
6. Slice 1 and ¼ cups of strawberries.
7. Gather ½ cup of pecans.
8. Gather ¼ cup of blue cheese
crumbles.
9. Gather ¼ cup of croutons.
10. Mix all ingredients together.
11. Add vinaigrette, salad dressing, or
ranch to taste.
11

M Y T H B U S T I N G : A V O I D I N G
C A R B O H Y D R A T E S
W R I T T E N B Y : K A T I E A L J I A N
M a n y p e o p l e s t r u g g l e w h e n t r y i n g t o l o s e w e i g h t . T h e h u m a n b o d y
w o r k s h a r d t o m a i n t a i n h o m e o s t a s i s , s o i t o f t e n t r i e s t o k e e p t h e
b o d y i n i t s c u r r e n t s t a t e . T h i s i s t h e m a i n r e a s o n w h y i t ' s s o h a r d t o
l o s e t h o s e e x t r a p o u n d s . T o l o s e w e i g h t , y o u n e e d t o b e i n a c a l o r i e
d e f i c i t . T h i s m e a n s t h a t y o u n e e d t o b u r n m o r e c a l o r i e s t h a n y o u a r e
c o n s u m i n g . Y o u s h o u l d n o t s k i p m e a l s o r g r o s s l y u n d e r e a t t o a c h i e v e
a c a l o r i e d e f i c i t . T o o b t a i n a c a l o r i e d e f i c i t , y o u d o n ’ t n e e d t o d i r e c t l y
s t o p e a t i n g c a r b o h y d r a t e s e i t h e r . M a n y p e o p l e t h i n k t h a t c o m p l e t e l y
c u t t i n g o u t a f o o d g r o u p t o l o s e w e i g h t i s h e a l t h y a n d a g o o d i d e a .
H o w e v e r , m a n y c h a l l e n g e s m a y a r i s e w h e n t r y i n g t o g o c o l d t u r k e y o n
f o o d s y o u e n j o y .
W h a t a r e c a r b o h y d r a t e s ? T h e r e a r e t h r e e t y p e s o f m a c r o n u t r i e n t s :
p r o t e i n s , f a t s , a n d c a r b o h y d r a t e s . 1 C a r b o h y d r a t e s a r e s a c c h a r i d e s
t h a t p r o v i d e e n e r g y f o r t h e b o d y , a n d t h e y a r e t h e p r i m a r y s o u r c e o f
e n e r g y f o r t h e b r a i n a n d m u s c l e s . 1 M o n o s a c c h a r i d e s a n d
d i s a c c h a r i d e s a r e s i m p l e c a r b o h y d r a t e s t h a t c o n t a i n o n e a n d t w o
s u g a r m o l e c u l e s , r e s p e c t i v e l y . 1 T h e s e p r o v i d e f a s t e n e r g y ; h o w e v e r ,
t h e y c a u s e y o u t o g e t h u n g r y m o r e q u i c k l y . 1 T h e s e t y p e s o f c a r b s a r e
u s u a l l y f o u n d i n c a n d i e s , w h i t e b r e a d s , s o d a s , a n d a d d e d s u g a r s . 1 - 2
C o m p l e x c a r b o h y d r a t e s a r e l o n g c h a i n s o f s u g a r m o l e c u l e s , a n d t h e y
a r e p r e s e n t i n w h o l e g r a i n s , v e g e t a b l e s , f r u i t , a n d b e a n s . 1 C o m p l e x
c a r b o h y d r a t e s w i l l k e e p y o u f u l l e r f o r l o n g e r a n d a r e o f t e n
a c c o m p a n i e d b y a v a s t a r r a y o f v i t a m i n s , m i n e r a l s , a n d f i b e r . 1
1

Complex carbohydrates aren't bad for you; they actually do a lot for your body, such as giving
your brain the energy it needs to think and function.3 Complex carbs also aid in digestive health,
regulation of cholesterol levels, and appetite.3 Carbohydrates consist of sugars and dietary
fibers, which the body breaks down into glucose.1 The most common forms of carbs are
primarily found in plant foods and dairy products. When trying to lose weight, certain types of
carbohydrates should be cut back on or omitted, such as candies, sweets, and white bread.
Limiting or cutting these from your diet may help you reach your goals faster. However, it is
important to keep in mind that not all carbs are bad.
Complex carbohydrates are good for you as long as you're eating the recommended daily
amount. In the United States, it is common for people to exceed the recommended amount of
daily carbs. The Dietary Guidelines for Americans recommends that carbohydrates make up
45% to 65% of daily calories.4 This means that, for a 2,000-calorie diet, between 900 and
1,300 calories should be from carbohydrates.4 When trying to lose weight, instead of cutting
out allcarbs, try including more healthy carbohydrates in a balanced diet. Some healthy
carbohydrates include fiber-rich fruits and vegetables, whole grains, low fat dairy products,
beans, lentils, and peas.4 The Dietary Guidelines for Americans recommends less than 10% of
daily calories from added sugars.4
13

When trying to lose weight, it's not always best to focus on calories or carbohydrates.
Eating something healthy, such as fruit, when you're craving something sweet,
instead of having ice cream or soda, is one of many ways to start changing your habits.
It’s okay to crave foods that aren't healthy. Make sure you don’t starve yourself of the
occasional guilty pleasure, such as white bread or some ice cream now and again.
Moderation can be a helpful tool as well. Constantly being worried about what you are
eating or the amount of carbohydrates in food can cause foods to stop being
enjoyable and lead to post meal guilt, which is not fun at all. Just remember that there
are healthy options and ways to eat well and lose weight without going on a crazy diet.
Keep in mind that there are different types of carbohydrates that are better for you
than others. Listen to your body's needs and enjoy the occasional guilty pleasure.
R e f e r e n c e s
1 . B r a z i e r Y . W h a t y o u n e e d t o k n o w a b o u t c a r b s . M e d i c a l N e w s T o d a y . O c t o b e r 2 5 , 2 0 2 3 . A c c e s s e d N o v e m b e r
2 1 , 2 0 2 3 . h t t p s : / / w w w . m e d i c a l n e w s t o d a y . c o m / a r t i c l e s / 1 6 1 5 4 7 .
2 . C a r b o h y d r a t e s . A m e r i c a n H e a r t A s s o c i a t i o n . S e p t e m b e r 1 2 , 2 0 2 3 . A c c e s s e d N o v e m b e r 2 1 , 2 0 2 3 .
h t t p s : / / w w w . h e a r t . o r g / e n / h e a l t h y - l i v i n g / h e a l t h y - e a t i n g / e a t - s m a r t / n u t r i t i o n - b a s i c s / c a r b o h y d r a t e s .
3 . H o b b s H . 1 4 f o o d s t o a v o i d ( o r l i m i t ) o n a l o w - c a r b d i e t . H e a l t h l i n e . A u g u s t 1 0 , 2 0 2 3 . A c c e s s e d N o v e m b e r
2 1 , 2 0 2 3 . h t t p s : / / w w w . h e a l t h l i n e . c o m / n u t r i t i o n / 1 4 - f o o d s - t o - a v o i d - o n - l o w - c a r b .
4 . C a r b o h y d r a t e s : H o w c a r b s f i t i n t o a h e a l t h y d i e t . M a y o C l i n i c . M a r c h 2 2 , 2 0 2 2 . A c c e s s e d N o v e m b e r 2 1 ,
2 0 2 3 . h t t p s : / / w w w . m a y o c l i n i c . o r g / h e a l t h y - l i f e s t y l e / n u t r i t i o n - a n d - h e a l t h y - e a t i n g / i n - d e p t h / c a r b o h y d r a t e s / a r t -
2 0 0 4 5 7 0 5 .
14

Monthly Interview
UNF CLUB SWIM
with President Alexander Schleich
(Photographs courtesy of UNF Club
Swim President Alexander Schleich
for UNF NutriNews)
Among the many Recognized
Student Organizations (RSO)
formed at the University of
North Florida lies Club Swim,
an unofficial team at the
home of the Ospreys.
While not an official team, the
swim club is just like any
other sports club, practicing
and competing with other
collegiate teams. Also like
many other clubs, this one has
just as many opportunities for
“bonding, rooting for
teammates,” and ultimately,
“growing into a family”,
remarks President Schleich.
UNF Club Swim’s goals include
competing at the top level,
beating as many top-tier
schools as possible, and most
importantly, having a good
time, all by swimming.
Making a
Major Splash
College Club Swimming (CCS)
held the annual Southern
Regional Championships this
past November in Atlanta, GA,
hosted by Georgia Tech, where
UNF Club Swim placed 11th
against the entire US South!
Be sure to cheer for these
aquatic ospreys in April, as
they will travel up to
Indianapolis, IN for the major
meet, competing against all
regions at Nationals.
Current
Events
Other events to look forward
to include upcoming meets
away at Clemson, OH and at
home in Jacksonville, FL.
Visit UNF on February 24,
2024 to support these swimmers!
To Dive
Deeper
UNF Club Swim can be
reached via official Instagram
account — @unfclubswim.
Some of the posts include
event photographs, fundraiser
campaigns, and other club
information for all interested.
In closing, President Schleich
teaches the official chant:
“O-S-P-R-E-Y!
Osprey, Osprey, Osprey pride!
Go Ospreys! SWOOP!”
January 2024
15

Nutrition Research
PSYCHOLOGY
OF FOOD
By Tavianna Brooks
Food psychology is the study of our
eating behaviors, such as decisions why
we choose to eat the way we do.1 The
decisions on our eating behaviors are
led and impacted by our mood and
emotions.1,2 Survival is not the only
reason that drives our eating choices2;
there are multiple key determinants
researched and classified that influence
general food choices such as external
factors (for example the social
environment), personal factors (for
example physiological needs), cognitive
(for example the amount of knowledge),
and sociocultural factors (for example
culture).3 It is important to note that
studies identify and categorize
determinants of food choices
differently.3
16

When a person is hungry,
physiological processes convey to the
brain that food should be eaten.3
When the person feels satiation,
physiological processes inform the
brain that consumption should
conclude.4 Satiation refers to the
“termination of eating”, which may be
accompanied by satisfaction feeling.4
However hunger and satiation are
more complex than that, as the
homeostatic system of consumption is
steadily challenged and adjusting in
response to food and food-related
cues.3 “Even in the absence of hunger
and extended beyond satiation”,
eating can be triggered.5 Satiety
refers to the feeling of fullness that
continues after eating.5 A
determinant such as environmental
factors such as “advertising,
packaging, portion sizes, and more”
could initiate or prolong
consumption.6,7 Internal factors such
as the sensory expectation of your
food and previous experiences also
impact satiation and satiety.4
Intuitive Eating
Intuitive eating is a style of eating with
the goals of “making peace with food”
and “[honoring] your hunger”.8 It has
been associated with “positive body
image and self-esteem, lower rates of
disordered eating, and higher general
well-being”.8 For example, in a study of
female undergraduate participants
intuitive eating “improved disordered
eating risk factors” by minimizing
dietary restraints.9 Food restriction,
meal skipping, and overexercising have
been shown to lead to binge eating and
feeling out of control of one’s
relationship with food.10
17

An intuitive tip would be to appreciate
your food by dedicating a few minutes
before you eat your meal to
contemplate the effort to bring the
food to your table and your opportunity
to enjoy it by yourself or with loved
ones.11 Another intuitive eating tip
would be to take small bites and chew
slowly and thoroughly around 20-40
times to savor the flavor and essence of
the dish.11Schnepper et. al., found that
mindfulness and a prolonged chewing
intervention increase the participants’
consciousness of their satiety.12 Energy
intake and eating styles were
significantly impacted when the
participants reduced calorie intake and
enjoyed the taste of their food
better.12Finally, another tip would be
to come to the dinner table with an
appetite, but not ravenous, because
your first priority would be eating as
quickly as possible, thus not enjoying
the meal.11
Works Cited
1. Cleveland Clinic. Eating & Psychology | Cleveland Clinic. Cleveland Clinic. Published August 24, 2020. https://my.clevelandclinic.org/health/articles/10681-
the-psychology-of-eating
2. Meule A, Vögele C. The Psychology of Eating. Frontiers in Psychology. 2013;4(215).https://doi.org/10.3389/fpsyg.2013.00215
3. Chen PJ, Antonelli M. Conceptual Models of Food Choice: Influential Factors Related to Foods, Individual Differences, and Society. Foods.
2020;9(12).https://doi.org/10.3390/foods9121898
4. Benelam B. Satiation, satiety and their effects on eating behaviour. Nutrition Bulletin. 2009;34(2):126-173. https://doi.org/10.1111/j.1467-3010.2009.01753.x
5. Lowe MR, Butryn ML. Hedonic hunger: A new dimension of appetite? Physiology & Behavior. 2007;91(4):432-439.
https://doi.org/10.1016/j.physbeh.2007.04.006
6. Stroebele N, De Castro JM. Effect of ambiance on food intake and food choice. Nutrition. 2004;20(9):821-838. https://doi.org/10.1016/j.nut.2004.05.012
7. Cohen DA, Babey SH. Contextual influences on eating behaviours: heuristic processing and dietary choices. Obesity Reviews. 2012;13(9):766-779.
https://doi.org/10.1111/j.1467-789x.2012.01001.x
8. Linardon J, Tylka TL, Fuller‐Tyszkiewicz M. Intuitive eating and its psychological correlates: A meta‐analysis. International Journal of Eating Disorders.
2021;54(7).https://doi.org/10.1002/eat.23509
9. Katcher JA, Suminski RR, Pacanowski CR. Impact of an Intuitive Eating Intervention on Disordered Eating Risk Factors in Female-Identifying Undergraduates:
A Randomized Waitlist-Controlled Trial. International Journal of Environmental Research and Public Health. 2022;19(19):12049.
https://doi.org/10.3390/ijerph191912049
10. Jacobson M. Intuitive Eating Practices and Strategies for the Holiday Season. extension.sdstate.edu. Published April 11, 2022. Accessed December 2, 2023.
http://extension.sdstate.edu/intuitive-eating-practices-and-strategies-holiday-season
11. Harvard Health Publishing. 8 steps to mindful eating - Harvard Health. Harvard Health. Published January 16, 2016.
https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating
12. Schnepper R, Richard A, Wilhelm FH, Blechert J. A combined mindfulness-prolonged chewing intervention reduces body weight, food craving, and emotional
eating. Journal of Consulting and Clinical Psychology. 2019;87(1):106-111. https://doi.org/10.1037/ccp0000361
18

Martin Luther King Day
January 15th, 2024
"We must use time creatively,
in the knowledge that the time is always
ripe to do right.”
~ Martin Luther King, Jr.

Monthly Hacks
HACKS FOR MEAL
PREPPING
Written By:Sophia Harris
20
College can be an exciting
experience, but it can be
daunting trying to maintain a
healthy diet while juggling
schoolwork, a social life, and job
or volunteering. So, some people
will turn to meal prepping to
make it easier to keep up with a
balanced diet. If you are
interested in starting to meal
prep, or need some new tips, this
is the guide for you. The first tip
is time management. This will
allow you to schedule out when
to meal prep, complete school
work, and participate in hobbies
and social events.1 Meat and
fish can be the most expensive
items in your shopping list.
To save money, pick one
protein and create different
meals around it.1 Look for
ingredients that can be used in
a variety of recipes in order to
save money on grocery costs.
Examples of some multi-use
ingredients include: potatoes,
carrots, mincemeat, tomatoes,
and peas.1
Another idea is to keep a
notebook handy to write
down simple recipes. This can
be very useful reminder of
quick and easy meals when
school, work, and day to day
life pile up.1

Another tip for more manageable meal prepping
is to chop and freeze your vegetables. Chopping
vegetables can take a lot of time, so preparing
them before can help reduce food waste due to
rot and save you a few extra minutes.1 There are
four methods one can use when meal prepping:
make-ahead meals, batch cooking, meals for
one, and ingredient prep.2 Look at your schedule
and find one that will fit best into your life.
Remember to buy staple ingredients in bulk like
rice, pasta, beans, and oats as it is more
affordable and has a long shelf life.3 Reach for
frozen fruits and vegetables because buying fresh
can increase your grocery bill. Frozen fruit and
vegetables are versatile in recipes and have a
longer shelf life compared to buying fresh.3
When choosing proteins look for the more
affordable options. These proteins include:
chicken thighs, canned tuna, eggs, and tofu.3
Plan your meals around your local grocery
store’s weekly sale to reduce food costs.3Some
meals are easier to prepare and freeze for later
consumption. Some ideas include: Chicken, beef,
or vegetarian chili, lasagna, baked ziti, calzones,
chicken cacciatore, quiche, and enchiladas.4
Another idea for easy meal prep is to prepare
one-pot meals because they require less dishes
and are quick to clean up.4Keep a collection
of seasonings and spices to create a variety of
flavor in your meals.4 When it comes to
preparing snacks choose more high fiber
foods. Some food that fit in this category
would be beans like edamame and chickpeas,
vegetables like broccoli and cauliflower, and
fruits like raspberries and pears. Two trendy
ideas are to make roasted chickpeas or
seasoned edamame with chili powder or
pepper flakes.5 Food that absorbs water help
you to feel fuller for longer periods. This
happens by slowing down the processing of
carbohydrates. Chia seeds and seaweed are
two options that are hydrophilic. You can add
chia seeds to your yogurt and eat seaweed in
musubi.5 Foods rich in protein can also be
very filling as well. Three protein rich foods to
snack include cottage cheese, greek yogurt,
and nut butters. You can snack on greek
yogurt with fruits and seeds, nut butter with
whole wheat crackers, apple slices, and celery,
and cottage cheese with fruits or nuts.5 I hope
that this guide can be a good starting point for
researching meal prep. There are many
websites that have meal prep information and
recipe ideas. Wishing you the best of luck on
your meal prep journey!
References
1. Ando A. 9 Meal Prepping Tips For College Students. Honest Food Talks website. Updated October 30, 2021. Accessed November 26, 2023. https://www.honestfoodtalks.com/basic-meal-prepping-tips-college/
2. Carr C. The Ultimate Cheap & Easy Meal Prep Guide For Students. Universal Student Living website. Published August 8, 2022. Accessed November 26, 2023. https://www.universalstudentliving.com/blog/the-ultimate-cheap-easy-meal-prep-guide-for-students
3. Curry K. 48 College Meal Prep Ideas for Students. Fit Men Cook website. Published October 4, 2023. Updated November 20, 2023. Accessed November 26, 2023. https://fitmencook.com/blog/college-meal-prep-ideas-for-students/
4. Grand Canyon University writer. The Essential Guide to Meal Prep for College Students. Grand Canyon University website. Published May 15, 2023. Accessed November 26, 2023. https://www.gcu.edu/blog/gcu-experience/essential-guide-meal-prep-collegestudents
5. Kaiser Permanente writer. Snack hacks: Eat healthy at home or on the go. Kaiser Permanente website. Published March 29, 2023. Accessed November 26, 2023. https://healthy.kaiserpermanente.org/georgia/health-wellness/healtharticle.
snack-smart-on-the-go#:~:text=A%20strawberry%2C%20yogurt%2C%20and%20granola,making%20no-bake%20energy%20bites 21

Vitamins and Minerals
Why Vitamin and
Mineral
Supplements
Cannot Replace a
Balanced Diet
Written By: Madi Cashman
In today's fast-paced world, the quest for sufficient nutrition often
takes a backseat to our hectic lifestyles. The idea of quick and easy
solutions, such as vitamin supplements, becomes tempting as a
means to fill nutritional gaps. However, the importance of obtaining
vitamins and minerals from whole foods is extremely important. Let's
explore the reasons behind the ineffectiveness of relying solely on
supplements and why it is so crucial to seek vitamins and minerals
through a healthy diet.
The Irreplaceable Benefits of Whole Food
Multivitamins and supplements cannot replace the nutritional benefits
derived from whole foods. Whole foods offer complex and varied nutrients
that are absent in isolated supplements.1 The intricate combination of
essential compounds found in whole foods, including antioxidants,
carotenoids, and flavonoids, contributes to their unique health-promoting
properties.1
22

Nutrient Deficinecies in Modern Diets
Despite the convenience of supplements, the modern diet often falls short in
providing essential nutrients. The U.S. Department of Agriculture identifies
common deficiencies in calcium, potassium, fiber, magnesium, and vitamins A, C,
D, and E among adult Americans.1 It is important to address these deficiencies
through a healthy and balanced diet. This would be a variety of whole foods,
emphasizing the importance of consuming sufficient protein, leafy greens, fruits,
vegetables, and whole grains.1
Risks Associated with Supplements
Contrary to expectations, some
supplements pose health risks. High doses of
calcium supplements were linked to a 53%
higher risk of cancer-related mortality.2
Additionally, vitamin D supplements that
were taken by individuals without a vitamin
D defficiency, were associated with an
increased risk of mortality.2 These findings
rise the concerns about the safety and
efficacy of supplements.
23

Recommendations and Changing Mindsets
It is suggested that certain populations, such as the elderly and those with
dietary restrictions, may benefit from specific supplements.1 However, it is
stressed how important a balanced diet rich in fruits, vegetables, and whole
grains for the average person is. The mindset of using supplements for
health improvement or maintenance, requires reconsideration in light of the
available evidence.
References
1. Food Vs. Supplements Comparison. www.centrum.com. Accessed December 2, 2023.
https://www.centrum.com/learn/articles/food-and-nutrition/food-vsvitamincomparison/#:~:text=Multivitamins%20and%20supplements%20can%27t
2. Ducharme J. Vitamins and Supplements Can’t Replace a Balanced Diet, Study Says. Time.
Published April 8, 2019. https://time.com/5564574/supplements-vitamins-health/
24

Specific
What are you trying to accomplish? Why do you want to
set this goal? When do you want it done by?
Keep the goal narrow to allow for more specific planning.
Measurable
Measure success. What standards will be used to show
progress? How will you know you have met your goal?
Attainable
Is this goal realistic? Do you have what you need to
accomplish the goal?
Ensure goal is achievable within a reasonable timeframe
Relevant
Why now? Does this goal align with your current
objectives? What do you expect the result to be?
Ensure that the goal is relevant to you.
Time
When do you want your goal to be met? Set a start and
finish date to achieve your goal. Ensure that the
timeframe is reasonable so that the goal is actually met.

Meet the Team
Editor in Chief
Delaney
Tindal
Co-Editor in Chief
Leigh Anne
Vanzant
Head Publisher
Ashley
Demmery
Media Manager
Maddie
Levenson
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Treasurer
Grace
Scoggins
26

Meet the Team
Secretary Flyer Creator Publisher
Izzy
Kaitlin
Bailey
Vicario Fredrick Taylor
Publisher
Carole
Stringfield
Publisher
Mary Elizabeth
Hayes
Publisher
Sarah
Turner
27

Meet the Team
Publisher Editor Editor
Katelyn
Giovanna
Cagyan
Faria
Hailey
Pond
Editor
Sophia
Sardella
Editor
Ali
Walker
Editor
Marshall
Thompson
28

Meet the Team
Writer
Andrea
Butler
Writer
Tavianna
Brooks
Writer
Madison
Cashman
Writer
Katie
Aljian
Writer
Jace
Brown
Writer
Sophia
Harris
29

Meet the Team
Interviewer
Julianna
Gilbert
Interviewer
Kaley
Morrissey
30